Ways to Reduce Anxiety and Stress
By: Alyson Miller, MS
Anxiety and stress are common experiences that most people face at some point in their lives. While some level of stress is normal, excessive stress and anxiety can have negative effects on both physical and mental health. Fortunately, there are several ways to reduce anxiety and stress. Below will consists of some effective strategies for managing anxiety and stress.
Exercise is one of the most effective ways to reduce anxiety and stress. Physical activity releases endorphins, which are natural mood-boosters (Kandola, A., Vancampfort, D., Herring, M., Rebar, A., Hallgren, M., Firth, J., & Stubbs, B., 2018). Exercise also helps to reduce muscle tension and improve sleep quality, both of which can contribute to anxiety and stress. Aim for at least 30 minutes of moderate exercise per day, such as brisk walking, jogging, or cycling.
Mindfulness is the practice of being present in the moment and paying attention to your thoughts and feelings without judgment (Chen, K., Berger C, Manheimer E., Forde, D., Magidson, J., Dachman, L., & Lejuez, C., 2012). Mindfulness can help to reduce anxiety and stress by promoting relaxation and reducing negative thoughts. There are several ways to practice mindfulness, such as meditation, deep breathing exercises, or yoga.
It is important to make sure you are getting enough sleep. Lack of sleep can contribute to anxiety and stress. It is important to get enough sleep each night to help manage stress levels. Aim for 7-8 hours of sleep per night and establish a regular sleep routine. Avoid caffeine and electronics before bedtime, as they can interfere with sleep quality.
Eating a healthy diet can help to reduce anxiety and stress. Avoid processed foods and sugar, which can contribute to mood swings and anxiety. Instead, focus on eating a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein. Omega-3 fatty acids, found in fish and nuts, have also been shown to reduce anxiety.
Relaxation techniques, such as progressive muscle relaxation or visualization, can help to reduce anxiety and stress. These techniques involve tensing and relaxing different muscle groups or imagining a peaceful scene to promote relaxation (Chen, et al., 2012). Practicing relaxation techniques regularly can help to reduce overall stress levels.
Social support is important for managing anxiety and stress. Connecting with others can help to reduce feelings of isolation and promote a sense of belonging. Make time for social activities, such as spending time with friends or joining a club or group.
Setting realistic goals can help to reduce anxiety and stress. Break larger goals into smaller, more manageable tasks and prioritize them based on importance. Celebrate small successes along the way to help stay motivated.
If anxiety and stress are interfering with daily life, it may be helpful to seek professional help. A mental health professional can provide support and guidance for managing anxiety and stress. They may recommend therapy, medication, or a combination of both.
Anxiety and stress are common experiences that can have negative effects on both physical and mental health. There are several effective strategies for managing anxiety and stress, such as exercise, mindfulness, getting enough sleep, eating a healthy diet, practicing relaxation techniques, connecting with others, setting realistic goals, and seeking professional help. By incorporating these strategies into daily life, individuals can reduce anxiety and stress and improve overall well-being.
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Chen, K. W., Berger, C. C., Manheimer, E., Forde, D., Magidson, J., Dachman, L., & Lejuez, C. W. (2012). Meditative therapies for reducing anxiety: a systematic review and meta-analysis of randomized controlled trials. Depression and anxiety, 29(7), 545–562. https://doi.org/10.1002/da.21964
Kandola, A., Vancampfort, D., Herring, M., Rebar, A., Hallgren, M., Firth, J., & Stubbs, B. (2018). Moving to Beat Anxiety: Epidemiology and Therapeutic Issues with Physical Activity for Anxiety. Current psychiatry reports, 20(8), 63. https://doi.org/10.1007/s11920-018-0923-x
